Title : 13 habits linked to a long life (the support of Science)
link : 13 habits linked to a long life (the support of Science)
13 habits linked to a long life (the support of Science)
However, it seems that genes play a much smaller role than originally believed.
However, environmental factors such as diet and lifestyle are believed to be the main determinants.
Here are 13 things you can do to increase the chances of seeing its 100th birthday
1. Avoid overeating
The relationship between consumption calories and longevity currently generates much interest.
Research shows that a reduction of 10-50% of normal calorie intake can increase the maximum life - at least in some animal studies ( 1 ).
Studies of human populations renowned for longevity also into account the links between low calorie intake, extended service life and a lower incidence of injuries ( 2 3 4 ).
What is more, caloric restriction appears to be linked to the reduction in excess body weight belly fat , both of which are linked to a shorter life ( 5 6 7 ).
That said, calorie restriction long term is often unsustainable and may include negative side effects, such as increased hunger, body temperature drops and a diminished sex drive ( 3 ) .
Whether caloric restriction slows aging or life of humans extends still not fully understood.
Conclusion: Limiting calories can help you live longer and protect against disease. However, more research is needed in humans.
2. Eat some nuts
Nuts are nutritional powerhouses.
are rich in protein , fiber , Antioxidants and beneficial plant compounds.
Nuts are also a great source of several vitamins and minerals, such as copper, magnesium , potassium folate , niacin and vitamins B6 and E ( 8 ).
Several studies show that nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, levels of belly fat and even some forms of cancer ( 9 10 11 12 ).
When it comes to old age, a recent study found that subjects who consumed at least 3 servings of nuts per week had a 39% lower risk of premature death ( 13 ).
Similarly, two recent reviews, including more than 350,000 subjects found that those who ate nuts had a 4-27% lower risk of dying during the study period, with the greatest reduction in those who ate a portion of nuts per day ( 14 15 ).
Conclusion :. Adding some nuts to your daily food intake can stay healthy and help you live longer
3. The use spice turmeric
When it comes to anti-aging, turmeric is undoubtedly the most popular spice. This is because it contains a potent bioactive compound called curcumin.
Because of its antioxidant properties and anti-inflammatory properties, turmeric is thought to help keep the brain, heart and lung function, as well as protect against cancer and the fight against age-related ( 16 disease 17 , 18 , 19 , 20 , 21 , 22 ).
When it comes to longevity, curcumin is associated with a longer life in both insects and mice ( 23 24 25 ).
However, these results have not been replicated in all studies on the subject, and no human studies can now be found ( 26 27 ).
However, turmeric has been consumed for thousands of years in other parts of the world and is generally considered safe.
Moreover, taking into account their other potential benefits, they do not have much to lose by adding a little extra to your meals turmeric.
Conclusion: Curcumin, the main bioactive compound in turmeric, has antioxidant and anti-inflammatory properties. Some animal studies suggest that it can increase life expectancy.
4. Plenty of eating healthy foods from plants
The consumption of a wide variety of plant foods, such as fruit , vegetables, nuts, whole seeds grain and Jewish , may decrease the risk of disease and promote longevity.
For example, many studies link Mediterranean diet a lower risk of premature death. It has also been linked to a reduced risk of cancer, metabolic syndrome, heart disease, depression and brain deterioration ( 28 29 30 31 ).
These effects are attributed to plant food that is rich in a variety of nutrients and antioxidants, including polyphenols, carotenoids, folic acid and vitamin C ( 32 ).
Accordingly, several studies link vegetarian and vegan diets, which are naturally high in plant-based foods with a 12-15% lower risk of premature death ( 33 34 ).
Previous studies also report a 29-52% lower risk of dying from cancer or heart, kidney or hormone-related diseases ( 33 34 ) .
It is worth mentioning that some studies indicate that the risk of premature death and certain diseases increases with increased consumption of meat ( 35 36 37 ).
However, others report links either nonexistent or much weaker, and the negative effects seem to be related processed meat specifically ( 38 39 ).
Vegetarians and vegans also generally tend to be more health conscious consumers of meat, which could partly explain these results.
One thing is clear - eat plenty of plant foods is very likely to benefit health and longevity
Conclusion :.. Eating lots of plant foods is likely to help you live longer and remain free of many common diseases
5. The exercise and being physically active
it should be no surprise that being physically active can stay healthy and add years to your life ( 40 ).
The minimum amount required to obtain the benefits, such as 3 additional years of life can be as little as 15 minutes per day ( 41 ).
Furthermore, the benefits of physical activity appear to be additive, which means that the risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity ( 41 ).
A recent review observed a 22% lower risk of premature death in people who exercised, but less than the recommended 150 minutes per week ( 42 ).
However, people who come to the recommendation 150 minutes were 28% less likely to die prematurely. What's more, people who exercised beyond that had a 35% lower risk of death during the study period ( 42 ).
Finally, some research links vigorous activity to 5% greater reduction in risk compared with activities of low or moderate intensity ( 43 ).
Conclusion :. exercised more than 150 minutes per week is better, but even small amounts of physical activity may benefit health and longevity
6. Fume
Cigarette smoking is strongly linked to disease and premature death ( 44 ).
In general, men and women who smoke can lose up to 10 years of their lives and be three times more likely to die prematurely than those who never pick up a cigarette ( 45 ).
Fortunately, it is never too late to quit smoking.
One study reports that people who quit smoking for 35 years may prolong your life up to 8.5 years ( 46 ).
Moreover, quit smoking in the 60's can add up to 3.7 years to your life. In fact, quitting smoking in their 80s still can even provide benefits ( 44 46 ).
Conclusion: Put the cigarette can significantly prolong its life. It is never too late to reap the benefits of quitting.
7. Keep your moderate alcohol consumption
heavy alcohol consumption is related to the liver, heart and pancreatic disease, as well as an increase in the overall risk of early death ( 47 ).
However, moderate consumption is associated with a reduced likelihood of various diseases, as well as a decrease from 17 to 18% risk of premature death ( 47 48 ).
wine is thought to be particularly beneficial due to its high content of antioxidant polyphenols.
The results of a 29-year study showed that men who preferred wine were 34% less likely to die than those who preferred beer or spirits ( 49 ).
In addition, a review found that wine is especially protective against heart disease, diabetes, neurological disorders and metabolic syndrome ( 50 ).
To maintain moderate consumption is recommended that women aim for 1-2 units or less per day and a maximum of 7 units per week. Men should keep their daily intake of less than 3 units per day with a maximum of 14 units per week ( 51 ).
It is important to note that there is a strong research indicating the benefits linked to moderate alcohol consumption are greater than not to consume any alcohol.
In other words, no need to start drinking if you do not usually consume alcohol.
Conclusion: If you drink alcohol, maintaining a moderate consumption may help prevent disease and prolong life. Wine can be particularly beneficial.
8. Prioritize your happiness
Feeling happy can significantly increase their longevity ( 52 ).
Indeed, the happiest people had a 3.7% reduction of early mortality over a period of 5 years of the study ( 53 ).
In a study of 180 Catholic nuns analyzed their levels of self-reported happiness when they first entered the monastery and then compared these levels to their longevity.
Those who felt happier at 22 years of age were 2.5 times more likely to be alive six decades later ( 54 ).
Finally, a review of 35 studies showed that happy people can live up to 18% more than their less happy ( 55 ).
.Conclusion: prioritize what makes you happy is likely to have positive effects, both in their mood and ability to live longer
9. Avoid chronic stress and anxiety
anxiety and stress can significantly reduce their life expectancy.
For example, women who suffer from stress or anxiety are reportedly up to 2 times more likely to die of heart disease, stroke or lung cancer ( 56 57 , 58 ).
Similarly, the risk of premature death is up to 3 times higher for anxious or stressed compared to their more relaxed counterparts ( 59 men 60 61 ).
If you feel stressed, laughter and optimism could be two key components of the solution.
Studies show that pessimists individuals have a 42% higher risk of more optimistic counterparts premature death. However, both laughter and an optimistic outlook on life can reduce stress, which can prolong life ( 62 63 64 , 65 ).
Conclusion: Finding ways to reduce their levels of anxiety and stress should be seen as a long-term investment in your life. In addition, having an optimistic outlook on life can be beneficial.
10. Nurture your social circle
The researchers report that maintaining healthy social networks can help you live up to 50% more time ( 66 ).
In fact, having only 3 social ties can reduce your risk of premature death by more than 200% ( 67 ).
Studies also link healthy social networks to positive changes in the heart, brain, hormonal and immune function, which can reduce the risk of chronic diseases ( 68 , 69 70 71 72 ).
A strong social circle can also help react negatively with less stress, perhaps to further explain the positive effect on the life ( 73 74 ).
Finally, a study reports that the provision of support may actually be more beneficial than receiving. So in addition to accepting the support of your friends and family, make sure you return the favor ( 75 ).
Conclusion :. Cultivating close relationships can result in stress levels, decreased immunity and improved longer life
11. Increase your conscientiousness
Conscientiousness refers to the ability of a person to be self-disciplined, organized, efficient and goal-oriented.
Based on data from a study that followed 1,500 children in elderly, children were considered persistent, organized and disciplined grew to live 11% more than their less conscientious ( 76 77 ).
people of conscience can also have lower blood pressure and fewer psychiatric conditions as well as a lower risk of diabetes and heart problems or mixed ( 78 ).
This may be partly because people of conscience are less likely to take risks and react negatively to stress, but is more likely to lead a life of professional success and be responsible for their health ( 79 80 81 82 ).
Fortunately, awareness can be developed at any stage of life, even through very small steps like tidying a desk, sticking to a plan of work or arrive on time.
Conclusion :. Being of consciousness is associated with a longer life and fewer health problems in old age
12. Drinking coffee or tea
Both coffee and tea are linked to a lower risk of chronic disease.
For example, polyphenols and catechins found in green tea may lower your risk of developing cancer, diabetes and heart disease ( 83 84 , 85 , 86 , 87 ).
Similarly, coffee consumption is associated with a lower risk of developing type 2 diabetes, heart disease, certain cancers and brain diseases such as Alzheimer's and Parkinson ( 88 , 89 , 90 , 91 , 92 , 93 ).
In addition, both coffee and tea consumers benefit from 20-30% a lower risk of premature death compared with nondrinkers ( 94 95 , 96 , 97 ).
Just remember that too much caffeine may also lead to anxiety and insomnia, so you may want limit their consumption 400 mg recommended peak day, which is the equivalent of 4 cups of coffee or less ( 98 99 ).
It is also noteworthy that usually takes 6 hours for the effects of caffeine to subside.
Therefore, if you have trouble enough high-quality sleep, you may want to change their consumption earlier in the day.
Conclusion :. Moderate consumption of tea and coffee can be beneficial to health and longevity
13. Develop a good sleep pattern
Sleep it is crucial to regulate cell function and help your body heal.
A recent study reports that longevity is probably related to normal sleep patterns, such as going to bed and getting up at the same time each day ( 100 ).
Sleep duration also seems to be a factor, with both too little and too sleepy to be harmful.
For example, sleep less than 5-7 hours per night is linked to a 12% increased risk of premature death, while sleeping more than 8-9 hours at night could also shorten its life by up to 38% ( 101 102 ).
Researchers believe that too little sleep can promote inflammation and increase the risk of developing conditions such as diabetes, heart disease and obesity . All are linked to a lower life expectancy ( 103 104 105 106 ).
On the other hand, too much sleep could be related to depression, unemployment, low physical activity and health conditions undiagnosed, all of which can adversely affect the service life ( 107 ).
Conclusion :. Development of a sleep routine that includes 7-8 hours of sleep each night can help you live longer
Take Home Message
Longevity is determined partly genetic. However, a large part of their life time remains within its control.
If you want to reach old age, then be sure to give these tips a try.
The post 13 habits linked to a long life (the support of Science) appeared first on https://authoritynutrition.com/13-habits-linked-to-a-long-life/
Thanks for Reading 13 habits linked to a long life (the support of Science)
You are now reading the article 13 habits linked to a long life (the support of Science) Url Address https://exerciseplanstoloseweight.blogspot.com/2016/04/13-habits-linked-to-long-life-support.html
0 Response to "13 habits linked to a long life (the support of Science)"
Posting Komentar